Albany CrossFit – CrossFit CrossFit Metcon (Time) 50-40-30-20-10: Box Jumps (24/20) Sit-Ups Run 200m BEFORE each set of box jumps and sit-ups including the start of the workout.Read more

Albany CrossFit – CrossFit CrossFit Metcon (Weight) Go Heavy in 20:00: 1 High Hang Power Clean + 1 Hang (Knees) Power Clean + 1 Power Clean Start at 70% 1RM Power Clean or a moderate weight. Complete 15/12 Calorie Bike after each set on the barbell.Read more

Albany CrossFit – CrossFit CrossFit Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups ()Read more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 750m Row 25 GHD Hip Extensions 15 Burpees to Target (6″) 10 Toes to BarRead more

Albany CrossFit – CrossFit CrossFit A: Back Squat (Heavy 3 in 15:00) B: Metcon (Time) 50/35 Calorie Bike 30 Pull-Ups 50 Wall Balls (20/14)Read more